Potato PancakesvsTofu Fried
🎯When to Eat What
Goal-based picks for Potato Pancakes vs Tofu Fried
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Potato Pancakes has both iron (1.67mg) and vitamin C (28mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Potato Pancakes with 28g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Tofu Fried is the heart-friendlier option with less sodium, more fiber.
Potato Pancakes provides 622mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Potato Pancakes | Tofu Fried | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 268kcal13% | 270kcal14% | <0.1kcal |
| Protein | 6.1g12% | 19g38% | <0.1g |
| Total Fat | 15g19% | 20g26% | <0.1g |
| Saturated Fat | 2.5g13% | 2.9g15% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 95mg32% | 0mg0% | +95mg |
| Carbohydrates | 28g10% | 8.9g3% | +19g |
| Dietary Fiber | 3.3g12% | 3.9g14% | <0.1g |
| Sugars | 1.8g | 2.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 1.0mcg0% | +31mcg |
| Vitamin C | 28mg31% | 0mg0% | +28mg |
| Vitamin D | 0.30mcg2% | 0mcg0% | +0.30mcg |
| Vitamin E | 0.23mg2% | <0.1mg0% | +0.19mg |
| Vitamin K | 2.7mcg2% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.45mg26% | <0.1mg6% | +0.35mg |
| Vitamin B12 | 0.29mcg12% | 0mcg0% | +0.29mcg |
| Folate | 41mcg10% | 27mcg7% | +14mcg |
| Thiamin (B1) | 0.16mg13% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg4% | +0.12mg |
| Niacin (B3) | 1.7mg10% | 0.10mg1% | +1.6mg |
| 🔶Minerals | |||
| Sodium | 764mg33% | 16mg1% | +748mg |
| Calcium | 32mg2% | 372mg29% | <0.1mg |
| Iron | 1.7mg9% | 4.9mg27% | <0.1mg |
| Potassium | 622mg13% | 146mg3% | +476mg |
| Phosphorus | 128mg10% | 287mg23% | <0.1mg |
| Magnesium | 36mg9% | 60mg14% | <0.1mg |
| Zinc | 0.70mg6% | 2.0mg18% | <0.1mg |
| Copper | 0.18mg20% | 0.40mg44% | <0.1mg |
| Manganese | 0.26mg11% | 1.5mg65% | <0.1mg |
| Selenium | 8.9mcg16% | 29mcg52% | <0.1mcg |
🔬Nutritional Analysis
Calories: Potato Pancakes and Tofu Fried have nearly identical calorie content at 268 and 270 kcal per 100g respectively.
Protein: Tofu Fried provides more protein with 18.8g versus 6.08g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Potato Pancakes is the leaner option with 14.8g of total fat per 100g compared to 20.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Potato Pancakes: 27.6mg vs 0mg), Vitamin D (Potato Pancakes: 0.3mcg vs 0mcg), Vitamin B12 (Potato Pancakes: 0.29mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Potato Pancakes: 764mg vs 16mg), Calcium (Tofu Fried: 372mg vs 32mg), Manganese (Tofu Fried: 1.5mg vs 0.26mg).
Diet Suitability: Tofu Fried fits a low-sodium diet.